Sweet potato (baked) vs Quinoa (cooked)
Two filling bases with different strengths. Sweet potato is a lighter carb, rich in vitamin A and a touch sweeter. Quinoa brings more protein and fibre and a complete amino profile, at more calories per 100 g. Sweet potato for a lighter, colourful side; quinoa when you want the plate to carry more protein.
Sweet potato (baked) and Quinoa (cooked), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Sweet potato (baked) · per 100 g | Quinoa (cooked) · per 100 g | |
|---|---|---|
| Calories | 90 | 120 |
| Protein | 2 g | 4.4 g |
| Fat | 0.2 g | 1.9 g |
| Carbs | 20.7 g | 21.3 g |
| Fiber | 3.3 g | 2.8 g |
| Sugars | 6.5 g | 0.9 g |
| Sodium | 36 mg | 7 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 38 mg | 17 mg |
| Folate | 6 µg | 42 µg |
| Iron | 0.7 mg | 1.5 mg |
| Magnesium | 27 mg | 64 mg |
| Niacin | 1.5 mg | 0.4 mg |
| Phosphorus | 54 mg | 152 mg |
| Potassium | 475 mg | 172 mg |
| Riboflavin | 0.1 mg | 0.1 mg |
| Thiamin | 0.1 mg | 0.1 mg |
| Vitamin A | 961 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.3 mg | 0.1 mg |
| Vitamin C | 19.6 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.7 mg | 0.6 mg |
| Vitamin K | 2.3 µg | 0 µg |
| Zinc | 0.3 mg | 1.1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Sweet potato (baked) or Quinoa (cooked) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.